Warm Up: 2 Rounds
15/12 Cals
10 Back Squats (E/B)
10 Step Ups
10 Hang Snatches (E/B)
WOD: AMRAP
RXD Option:
Part A: AMRAP in 3 mins
Back Squats
Weight x Reps = Score
*** Rest 3 mins ***
Part B: AMRAP in 12 mins
150m Row
10 Double DB Step Ups (22.5/15) 20”
*** Rest 3 mins ***
Part B: AMRAP in 3 mins
Snatches
Weight x Reps = Score
SCALED Option:
Part A: AMRAP in 3 mins
Back Squats
Weight x Reps = Score
*** Rest 3 mins ***
Part B: AMRAP in 12 mins
150m Row
10 Double DB Step Ups (15/10) 16”
*** Rest 3 mins ***
Part B: AMRAP in 3 mins
Power Snatches
Weight x Reps = Score
Finisher:
3 sets x 15 reps
KB Around the World
KB S/A Farmers Walk
KB Russian Twist
Accessory Work:
3 sets x 3
Hang High Pulls
Hang Power Cleans
Push Press
Top Up:
25 on / 35 off
Skipping x 5
Burpees x 5
Step Ups x 5
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